6-12-25 Method
Pectorals have a fairly high ratio of fast-twitch fibers – around 60 percent – and they can easily be stretched under load. This makes both the mechanical stress and muscle damage methods very effective.
On several chest exercises (presses, cable flyes, crossovers, pec deck, dips), you can also keep a high tension on the muscle fibers for most of the range of motion.
You also have options where including a hold at the peak contraction will be effective. As such, the pecs are one of the easiest muscles to train since they'll respond well to most training methods.
Both mechanical and metabolic stress methods will work equally well. That's why one of my favorite methods for the pecs is the 6-12-25 method by Charles Poliquin. It uses both the mechanical and metabolic stress pathways.
It consists of a triple set (three exercises done in a row with minimal rest) for the same muscle group. First, you go heavy for 6 reps on one exercise, then you do an intermediate rep range (12 reps) with another, and in the last exercise you do high reps (25).
A1. Dumbbell Bench: Do the eccentric or lowering phase fairly slowly (around 3 seconds). Exaggerate the stretch in the bottom by lifting the chest up and pulling the weights down. Do 6 reps.
A2. Dumbbell Flyes: Don't go all the way up because there's no tension at the top. Go from the full stretch to around three-fourths of the way up. Exaggerate the stretch and hold the bottom position for 1-2 seconds per rep. Do 12 reps.
A3. Cable Crossover: Do your reps with an isokinetic method: control both the way down and the way up, then squeeze at the peak contraction for a second or two. Do 25 reps.
– Christian Thibaudeau
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